6 Week DBT Skills Programme - Week 4
Emotional Regulation - Understanding and Managing Emotions
Why Emotion Regulation Matters
Emotions play a crucial role in our lives. They help us connect with others, guide our decision-making, and protect us from harm. However, when emotions become overwhelming or difficult to manage, they can lead to impulsive actions, distress, and burnout. Emotion regulation is the ability to understand, manage, and respond to emotions in a way that supports well-being rather than intensifying distress.
In this week's module, we explore how emotions work and how to manage them effectively. Through DBT-based strategies, you’ll learn how to respond to emotions in ways that serve you rather than control you.
What Emotions Do for Us & Goals of Emotion Regulation
Emotions exist for a reason—they signal important information about our environment and influence our actions. The goals of emotion regulation include:
- Recognising emotions without judgment
- Reducing emotional vulnerability
- Responding to emotions effectively rather than reacting impulsively
- Increasing positive emotional experiences
Understanding the function of emotions is the first step toward managing them in a way that aligns with your goals and values.
The Model of Emotions: How They Develop & How to Change Them
Emotions don’t just appear out of nowhere—they follow a process influenced by:
- A prompting event (something happens)
- An interpretation (how we understand it)
- A physical response (heart racing, muscle tension, etc.)
- An action urge (what we feel driven to do)
By understanding this model, we can identify where to intervene and change emotional responses before they become overwhelming.
The Opposite Action Skill: Changing Emotional Responses
Sometimes our emotions push us toward behaviours that aren’t helpful. The Opposite Action skill teaches us how to act opposite to an unhelpful emotional urge. For example:
- Fear → Approach instead of avoid
- Anger → Act with kindness instead of aggression
- Sadness → Engage in activities instead of withdrawing
By practicing Opposite Action, we change the emotional cycle and shift our mood over time.
Checking the Facts: Reducing Emotional Distress
Our emotions are influenced by how we interpret situations. Checking the Facts is a DBT skill that helps determine whether our emotional reactions match reality.
- What happened? Identify the facts separate from assumptions.
- Are my thoughts accurate? Look for evidence that supports or challenges your interpretation.
- If my emotion fits the facts, what can I do? If not, how can I reframe my thinking?
This skill helps prevent unnecessary emotional suffering by ensuring that our emotions are responding to real, not imagined, threats.
Accumulating Positive Emotions: Building Emotional Resilience
Emotion regulation isn’t just about reducing distress—it’s also about increasing joy and positive experiences. Small, intentional actions can help build long-term emotional resilience.
- Engage in hobbies or activities that bring joy
- Practice gratitude and focus on positive moments
- Strengthen relationships and social connections
- Set meaningful goals and take steps toward them
By intentionally creating positive emotional experiences, we build emotional strength and become more resilient to life’s challenges.
Big Emotions: Managing Emotional Intensity
Some emotions feel too big to handle. Whether it’s intense anxiety, anger, or sadness, emotion regulation skills help create space between feeling and reacting. Techniques include:
- Self-soothing – Engage the five senses to calm distress
- Mindfulness – Observe emotions without becoming overwhelmed by them
- Distress tolerance skills – Accept emotions without acting impulsively
These strategies help us ride out emotional storms without making things worse.
Sleep Hygiene & Nightmares: The Link Between Sleep & Emotions
Poor sleep directly impacts emotional regulation. Lack of sleep can make us more reactive, increase negative emotions, and reduce problem-solving skills. This section covers:
- How sleep affects emotions and mental health
- Sleep hygiene tips to improve rest
- Coping strategies for nightmares
By prioritising sleep, we strengthen emotional regulation and improve overall well-being.
Putting It All Together
This week’s resources will help you develop practical strategies for regulating emotions, reducing distress, and building resilience. Explore our in-depth guide and worksheets to practice these skills.
Download this week’s FREE DBT resources:
📥 Week 4: Emotional Regulation In Depth Guide
📥 Sleep Hygiene & Nightmare Coping Strategies
📥 Emotion Regulation Tracking Diary
By practicing these skills, you’ll gain greater control over your emotions, reduce distress, and cultivate a healthier, more balanced emotional life.
